Q:
I am 20 years old and weigh about 143 and I'm 5'7. I want to lose a little bit of weight and ideally get down to about 130 lbs. When I try to eat healthy though, I always end up messing up and eating a lot of food at late night dinner. Sometimes I almost feel like I have a problem and can't refuse food. Do you have any advice on the eating part and on how to lose weight in a healthy way?
A:
I'm wondering if your body is saying it needs more food in the earlier part of the day. It may be harder to control portions later in the day if you're eating too little for breakfast and lunch. Also, don't forget healthy snacks. Try to avoid going to meals feeling over-hungry. Healthy snacking can be a solution to becoming ravenous between meals.
Be sure to add a lean source of protein to every meal. Protein and fiber are nutrients that add to the feeling of satiety, or fullness. Low-fat cottage cheese, tofu, chicken and turkey breast, legumes, and veggie burgers are good examples of lean proteins.
Healthy eating and weight loss can feel overwhelming, especially in the midst of a busy academic quarter. Keep in mind that the counseling center has great resources for student access, as well as the campus dietitian. You are welcome to make an appointment for more guidance!
~The Doc
